CrossFit WOD – 161004

9am is 9:30am today.  Back to regularly scheduled class times after that!   Don’t forget!   WL 15-20min to find 1RM Power Snatch   MetCon 3 RFT 10 Power Snatches (115/80) 100m Run *8min Cap   Movin’ on up to a… Read more »

CrossFit WOD – 160727

Lindsay giving us a great overhead position for her squat snatch!   WL 15-20min to Find 1 RM Squat Snatch   Then 5×2 @ 80% of 1RM Squat Snatch   Give the volume a break today because…

CrossFit WOD – 160711

It’s a heavy and fast kind of day!   WL 15-20min to find 1RM Clean & Jerk   MetCon 1000m Row for Time   Lift heavy and row fast.  Let’s get it done!

CrossFit WOD – 160518

Consistent work creates consistency.  Similarly, practice doesn’t make perfect.  Perfect practice makes perfect.   WL EMOM x 30 Even = 2 Power Snatches (~85% of 1RM) Odd = 30 DUs   A little bit of this; a little bit of… Read more »

CrossFit WOD – 160516

    Strength/Skill 15-20min to Find 1RM Thruster   MetCon 5min AMRAP Thrusters (70% of 1RM) 2min rest 1min AMRAP Thrusters (50% of 1RM)   Thrusters on thrusters on thrusters. It’s going to be a good day!

CrossFit WOD – 160411

Testing out the snatch!   Don’t forget to support our fellow IHCF Athletes at the Festivus Games this weekend! Details to come!   WL 15-20min to find 1RM Snatch   MetCon CFG Open WOD 14.1 10min AMRAP 30 DU’s 15… Read more »

CrossFit WOD – 160126

Sean moving some big weight with the floor press, the last time we attacked it.  Here it comes again!   Strength/Skill 15-20min to find 1RM Floor Press   MetCon For Time Accumulate Total of 100 Jumping Pullups or 50 Kipping… Read more »

CrossFit WOD – 160121

Want to find a way to express your combination mobility and stability in an interesting way?  Think Turkish Getups!   WL 15-20min to Find 1RM Split Jerk   MetCon 1000m Row   Make it quick, people.  Make it quick!

CrossFit WOD – 160120

It’s not overly regular that we actually get to make a snow angel instead of just a sweat angel.  Fantastic!   Strength/Skill 15-20min to Find 1RM Deadlift   MetCon 30 Reps for Time DB Bears (30/20)*   *Deadlift, power clean,… Read more »

1RM Front Squat – 160104

Let’s get to rowing and squatting!   This day was last done on October 19, 2015   Strength/Skill 15min to Find 1RM Front Squat   MetCon Tabata Row *Score is total calories